Xuaxace getting fat/strong on summer log.

[Xuaxace]

chilled day today, changed my overhead technique once again, striving to find the best method to keep progressing on. Before the bar was getitng always infront so something needed to be changed. Overall things went well.

overhead press

60 x 3
70 x 1 x 8
72.5 x 1
75 x 1

62.5 x 7 wante 8... but i guess iwas tired, didn;'t fully lock the last one but whatever

snatch upright rows

37.5 x 8
47.5kg x 12 a bit of momentum/explosiveness
47.5 x 8 stricker
40kg x 15 strict


skullcrushers paused

48kg x 3
58kg x 6
50.5kg x 10

lateral raiseskept it light and strict today

12.5kg x 12 x 3 some with a fraction pause

barbell curls

40kg x 5
55kg x 7 (loose)
47.5kg x 8 strictish
40kg x 12 + 3 strict


reverse grip 1 arm tricep pushdown

25kg x 8
30kg x 3-4
25kg x 12 x 2
20kg x 12
15kg x 12

preacher 1 arm curls

12.5kg x 8
15kg x 5 (this were paused)
15kg x 8 x 2 no pause


dumbbell hammer curls

25kg x 16

tate press

15kg x 40 non stop

[Xuaxace]

That volume is huge, unbelievable

thanks james, feels good to do some higher volume squat work, lately i was only doing top set + backoff so lucky to get 10-12 reps, then maybe some pause, but even then I would barely crack 20 working reps. Tomorrow is 152.5 x 3 x 10, so a hard day for sure!, next week would be 155... and that is my 3 rep pr, so things are going to get real!

In on this because you're a positive contributor to the forum, so I decided to check out your log.

thanks mate, much appreciated (Y) !

[Teenwolf2]

Damn good OHP Dayyan. Ready for uni?

[Xuaxace]

quick pause squats

152.5 x 3
152.5 x 3
152.5 x 3
152.5 x 3
152.5 x 3
152.5 x 3
152.5 x 3
152.5 x 3
152.5 x 3
152.5 x 3


took a while lol. Uploaded my first and last set, things got hard at the end at the pauses were quick... but that is how it is.


ghr

bw x 15 x 3

cable crunches

50lb x 8
80lb x 8 x 2

plate swings (like kettlebell swings), just for some active PC explessive stuff

10kg x 8
15kg x 8
20kg x 12 quite fun actually.



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152.5 x 3 first set




152.5 x 3 last set

[Xuaxace]

Damn good OHP Dayyan. Ready for uni?

ty james still way behind of where I wanted to be, I was hoping to maintain a 80kg overhead but losing weight definitely works against the overhead more than any other movement.

Not ready for uni yet hah, can't say i have thought much about it. I will start doing some study soon so I am not behind when I start, i think 4 more weeks.

[Xuaxace]

paused bench

100 x 4
110 x 2
117.5 x 2

100 x 7
100 x 7
100 x 7
100 x 7


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somewhere in there my back cramped really bad, not sure how, or why. The gluteus medius got very tight, very painful etc, ha to stop the session in there, did a lot of mob work to release it but didn't have too much headway. See how it feels tomorrow.

[grant_mckinnon]

somewhere in there my back cramped really bad, not sure how, or why. The gluteus medius got very tight, very painful etc, ha to stop the session in there, did a lot of mob work to release it but didn't have too much headway. See how it feels tomorrow.

stay safe op

[BulkingForever]

its been forever since ive been in this log. you've lost a lot of weight man and strength doesnt seem to have been affected too bad, awesome stuff!! glad to see youre still doing a pretty ridiculous amount of volume lol

[Xuaxace]

Back was pretty bad for the last 2 days, did some squatting yesterday, tonnes of mobility work and I was able to get it adjusted in time for squats today. There was still a bit of pain, but a lot better, squats went well, a few of my sets had 1-2 tng reps but overall I was happy to get it done.

pause squats

135 x 9
135 x 9
135 x 9
135 x 9

misc work

ghr

bw x 12 x 2

1 legged hypers

bw x 12 x 2 paused

plate swings

10kg x 8
15kg x 8
20kg x 12 x 2x

plate lunges each hand

10kg x 10 x 3

abs

misc bench crunches

standing calve raises

210lb x 8 x 3


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just very light accesory work to get my back going

[Xuaxace]

stay safe op

thanks cober

its been forever since ive been in this log. you've lost a lot of weight man and strength doesnt seem to have been affected too bad, awesome stuff!! glad to see youre still doing a pretty ridiculous amount of volume lol

thanks mate. I lost about 13kg/28.5lb, it was a very slow cut so strength wasn't affected, rather, injuries keep ****ing me up. I was able to maintain maintain my bench at 130kg (I lost strength at some points due uni/technique) but i was able to get it back up at the end of the cut. Squat, I got some prs at first, then due technique issues i decided to reset big time (from 172.5kg x 4 to 140kg x 10) 380lb to 308lb. I was able to figure out a lot of things that i was doing wrong, got back to 160 x 7 (350 x 7) and reinjured my back pretty bad 3 weeks ago, dropped tng squats for paused in order to decrease the load and keep squatting (as the issue was unrracking and re racking the weight, rather than squatting it.

It has been an interesting journey cutting so much, but I am confident strength wasn't affected, rather the injuries wrecking havoc. On the plus side, my wilks have increased lol.

[Xuaxace]

bench (1) day

110 x 1
120 x 3
122.5 x 2

vid looks like the ass was coming off, but i had still contact with the my inner ass cheek nonsayin


neutral grip pull up

20kg x 7
20kg x 7
20kg x 5, back was bothering me a bit (piriformis)

low incline

95kg x 5
95kg x 4
85kg x 9

low inc cgbp

60kg x 10 x 2
60kg x 11

trying something new

facepulls

30kg x 12 x 3 + some banded facepulls

lat adduction pull ins

40kg x 12 x 4

standing cable row

40kg x 12 x 5
50kg x 8 x 3

upper back seated db rows

15kg x 12 x 2 + 15 x 12 chest supported

arm work

some bicep preacher curls and tricep extentions


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[Little_Moth]

Nice Squats bro! Also, you really need to take your time between them bench reps when doing such low reps I think.

[Xuaxace]

squatzz, quickpause

145 x 6
145 x 6
145 x 6
145 x 6
145 x 6
145 x 7

all PR's, theoretically but i have done 152.5 x 5 so... I was a bit hyped today, and I was a bit quick on the pause, i got a few tng here and there, but overall good and mostly quick paused IMO. unfortunately my phone keeps crashing when trying to upload to youtube so i dunno.


snatch work

30 x 1 x 5
40kg x 1 x 12
50kg x 1 x 3 + 3 overhead squats
55kg x 1 x 3 + 11 overhead squats


misc work cbf righting everything individually so in a nutshell

-seated box jumps from 12 inch box to 30inch box x8 x 3
-ghr bw x 8 x 2
-i legged hypers x 15 rep
-lunges, 10kg plates per hand x 10 x 2
-calve raises 220lb x 12 x 4
- preacher db curl 12.5kg x 12 - 10 - 8

[Xuaxace]

Nice Squats bro! Also, you really need to take your time between them bench reps when doing such low reps I think.

I agree with you, I have been all over the place, I have some bad habbits of going to quick on tng, and definitely cost me. My paused is almost the same as my tng... so there is some issues there. I am going to try to bench mroe like i do with pause (slower negs) with tng and perharps I am able to keep tighter and make that work. Because I am running a program of pause i am not too concern with tng right now as long as I progress with paused.

[Little_Moth]

I agree with you, I have been all over the place, I have some bad habbits of going to quick on tng, and definitely cost me. My paused is almost the same as my tng... so there is some issues there. I am going to try to bench mroe like i do with pause (slower negs) with tng and perharps I am able to keep tighter and make that work. Because I am running a program of pause i am not too concern with tng right now as long as I progress with paused.

I don't think fast negatives are a problem, especially when doing paused benching. A slower negative is just gonna tire you out more, I think it's fine if it's fast as long as it's controlled and you feel the weight in your hands if you know what I mean. It looks to me like you're hyping yourself up too much, I think your form is suffering because of this. I tend to lose focus and forget about my cues when I hype myself up a lot. You're tucking your elbows a little too much on some reps and moving around on the bench a lot. Like you said, not enough tightness. I would try a slower, more focused approach. You probably wouldn't get any more reps, but you'll do them with better form. Not trying to be a dick, just wanna help. Have a look at my bench vid i posted yesterday, you'll see what im getting at haha.

[Xuaxace]

I don't think fast negatives are a problem, especially when doing paused benching. A slower negative is just gonna tire you out more, I think it's fine if it's fast as long as it's controlled and you feel the weight in your hands if you know what I mean. It looks to me like you're hyping yourself up too much, I think your form is suffering because of this. I tend to lose focus and forget about my cues when I hype myself up a lot. You're tucking your elbows a little too much on some reps and moving around on the bench a lot. Like you said, not enough tightness. I would try a slower, more focused approach. You probably wouldn't get any more reps, but you'll do them with better form. Not trying to be a dick, just wanna help. Have a look at my bench vid i posted yesterday, you'll see what im getting at haha.

you are right that I have hyped too much, this method sometimes works well when everything falls together (most of my pr's have been this way), but on the downside, most times it doesn't and as you say, i am too lose, too much movevement etc, probably part of the reason my tng sucks.

The tucking, that is a different thing though, it is something I Have been working on (lat drive), the tucking is the shoulders adducting, and using the lats to move the weight, not something I have mastered, but I can use it a lot better when I Do pause.

I have talked to my friend about changing the way I do my tng, so I Definitely agree this form isn't cutting it, I just didn't care too much this time as pausing is going well.

Ty for the feedback, definitely not offence taken as I agree it is a cluster**** lol




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p.s this is a great video explaining the lat drive (and what looks like overtuckingout)

[Little_Moth]

In the end volume is king for building strength and improving form, so once you're back to bulking you can put a lot more work in.

[Xuaxace]

overhead press this went pretty bad... new form, so new things to figure out

67.5 x 4
67.5 x 3
67.5 x 2 wrap came off on the second so i reracked it

80 degrees shoulder press

60 x 9
60 x 11

upright row snatch grip

40 x 8
50 x 8 x 3 (with a bit of hip drive)

skullcrusher paused

60.5kg x 3 meh
48kg x 12
48kg x 9

barbell curl

cheated 55kg x 5

preacher db curl

12.5kg x 8
15kg x 8
17.5kg x 4 + 1
15kg x 8 x 2

lateral raises

12.5kg x 8
17.5kg x 8 x 3

overhead tricep extention, cable

40kg x 12
50kg x 12 x 3

+ some reverse extention with 15-20kg cable

plate curls

15kg x 8
20kg x 8
15kg x 8

[Xuaxace]

In the end volume is king for building strength and improving form, so once you're back to bulking you can put a lot more work in.

I hope so, i am reverse dieting, added 200cal in the last 3.5 weeks (50 ccals a week), so I can do a bit more volume, will add some more sets to my tng bench on monday, hopefully figure out a technique that can work, even if it means taking a hit with the weight (I have resetted my 5/3/1, so it is the perfect time to fix my technique before **** gets heavy.

[apujols24]

Miss you bro ski <3 sorry if you posted it already, but what are your goals looking like right now man... Cutting/bulking? Trying to lose or gain weight? Kinda just skimmed through your last few posts

Also.. Awesome day with squats yesterday man!! Mirin hard

[BulkingForever]

thanks mate. I lost about 13kg/28.5lb, it was a very slow cut so strength wasn't affected, rather, injuries keep ****ing me up. I was able to maintain maintain my bench at 130kg (I lost strength at some points due uni/technique) but i was able to get it back up at the end of the cut. Squat, I got some prs at first, then due technique issues i decided to reset big time (from 172.5kg x 4 to 140kg x 10) 380lb to 308lb. I was able to figure out a lot of things that i was doing wrong, got back to 160 x 7 (350 x 7) and reinjured my back pretty bad 3 weeks ago, dropped tng squats for paused in order to decrease the load and keep squatting (as the issue was unrracking and re racking the weight, rather than squatting it.

It has been an interesting journey cutting so much, but I am confident strength wasn't affected, rather the injuries wrecking havoc. On the plus side, my wilks have increased lol.

looks like taking it slow and steady paid off well. any recent pictures posted pages back?

[Xuaxace]

squatzz quick pause

155 x 3 match pr
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 4 pr phone stooped recording... ergh


snatch work

30kg x 1 x 5
40kg x 1 x 3
50kg 1 x 3
55kg x 1 x 2

seated box jumps

30cm box to 75 cm x 8 x 2


----

155kg x 3 quick pause



box jumps



55kg snatch from the top, ****ty

[Xuaxace]

Miss you bro ski <3 sorry if you posted it already, but what are your goals looking like right now man... Cutting/bulking? Trying to lose or gain weight? Kinda just skimmed through your last few posts

Also.. Awesome day with squats yesterday man!! Mirin hard

hey brah, i finished cutting about 3.5 weeks ago, been reversing since (so I am still in a slight deficit, but close to mainteniance i would assume). Adding 50 cals a week, will lower in a few weeks and keep tracking weight in order to not get into a large surplus and keep weight gain fairly small as I don't want to get into a dreamer bulk again lol

looks like taking it slow and steady paid off well. any recent pictures posted pages back?

haven't taken pics in a little while, i will get some and post one in here.

[grant_mckinnon]

haven't taken pics in a little while, i will get some and post one in here.

did you say pics?

[Xuaxace]

pause bench

100 x 2
107.5 x 2
115 x 2
120 x 2 pr

110 x 4
110 x 4
110 x 4
110 x 4
110 x 4
110 x 3 + 1, set up was bad, i was tired, i tng the last rep because I would have failed otherwise. My hands are a bit raw from all the pressing. Overall, I am confusing myself a bit with technique changes that I am incorporating, I am changing too much too quick, so need to step back and take one thing at a time. Will work on not hyping first. Next time work on tucking/flaring and some issue regarding that, in other words, there is so much too do, bit overwhelmed.

bit annoyed i lost all my bench videos, my phone was playing up, need to update the drivers, erm.

facepulls

banded x 12 x 6+ lots of em, band pull aparts
rope facepuulls 30kg x 12 x 5-6, lots

pull ins (lat adduction)

45kg x 8
55kg x 8 x 2

lat pull down v bar

150lb x 8 x 3 + some straight bar, can't remmeber weight


incline press

40 x 2
45 x 4, just one set,

barbell, 1 arm self suported row

40kg x 8
50kg x 8
55kg x 8

+45kg x 8 db

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[Xuaxace]

did you say pics?

[img]http://www.zombieplace.com/tissues1.jpg[img]

ahhh... not to the fap folder, damn

[Little_Moth]

Nice pause PR man, it's what I like to see.

[Xuaxace]

squats, quick pause

137.5 x 9
137.5 x 9
137.5 x 9
137.5 x 9 + 1

snatch work

30kg x 1 x 6
40kg x 1 x 6
45kg x 1 x 2
50kg x 1 x 2
55kg x 1 x 2
60kg x 1
62.5 x 1 (ended up being a power snatch)


lunges per side

15kg x 20

standing calve raises

230lb x 8 x 3


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1 or 2 tng... but yolo, this is a bonus week

[Teenwolf2]

Your squat volume is insane, I can only wish

[comps]

Congrats on the bench PR.
High lifts especially for your bodyweight.

"My hands are a bit raw from all the pressing"
I've never experienced this.